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Fix Posture and Pain From Sitting Too Long. Office Workers Must Read!

Updated: Jan 11

This was blog idea was actually requested/suggested by a client who works in front of a computer all day every day. He has all the tell-tale signs of someone who sits in front of a computer in an office.

Obviously, office workers are the most common for the this. But this applies to anyone who spends a lot of time in a seated position. This includes the likes of divers, students/school kids, gamers and for some of these symptoms, the likes of hairdressers.


So what are the most common issues in regards to posture and pain for people who spend time in a seated position?


Well the ones I will be looking at are as follows:

1. Forward head position causing neck pain.

2. Rounded shoulders

3. Pelvic tilt (which links to so much more)

4. Tight hamstrings and Weak/Dysfunctional glutes


Now a lot of these tie into each other as there is a lot of knock-on effects from other parts of the body. As I said many times before, where the pain is, doesn’t mean that’s where the cause is.



1. Head forward position


This is too much technology 101. Laptops, phones and tablets are all the main culprits for this. Think about your head position when on your phone. You end sticking your head out a lot further than it normally is.


Look at anyone on their phone and I guarantee you spot this.


So how do we fix it? Well, start by spending less time in that position. If that means less time looking at your phone or tablet, then that’s probably not a bad thing with more benefits than just your neck.

There’s a few simple exercises. And nearly all simply involve a corrective motion.


Firstly, start by pulling your chin. Almost like your trying to make a double chin. This will strengthen the muscles in the front of the neck that have been lengthened by your head going forward. To help with this, you can try holding a small ball between your chin and collar bone to train the motion.


Sounds simple but it works.


2. Rounded Shoulders


Ah rounded shoulders. The figure head of bad posture. But it’s the knock-on effect it has. This effects your ability to go into a good overhead position. It can also play a part in the neck position previously mentioned.


You end up with tight weak muscles at the front (chest and shoulders) and weak long muscles at the back (traps, rhomboids and rear deltoids). So to fix both sides you need to address both sides.